How To Stay Calm In A Stressful Situation

A couple of days ago the hot water tank in our house decided to explode. it was making the most terrifying noise and there was so much steam we couldn't get near it.Then water started to pour from the tank, through the floor and was then coming out of the downstairs light fittings. At this point the electricity went out.Now if I'm making this sound dramatic, I can assure you it was.

Due to my anxiety my first instinct in stressful situations is to panic and run for the hills. Luckily I now know several techniques that help me keep calm so I can deal with these situations effectively.

Why you should remain calm

When a stressful situation occurs it is extremely easy to get stressed, lose control and let panic take over.Severe stress and anxiety can result in a meltdown, leaving you completely incapable of dealing with a stressful situation. Severe stress can also have a detrimental affect on your health. Your body will produce adrenaline and cortisol, and your heart rate and blood pressure will rise. This is why it’s important to stay calm and maintain balance.

Here are some tips and strategies to help you keep calm in stressful situations.

Stop - Even if it is just for a second. Stop what you are doing and count to 10.

Step Away - If it is safe to do so, step away from the situation and take a break. It may just be for a minute but it will help put things into perspective.

Be aware of your physical responses - If you can recognise the symptoms of stress it will be much easier to deal with them as fast as possible. You will then be able to deal with the situation calmly.

Breathe - Try a simple breathing exercise like these ones.

The 478 Technique

Exhale through the mouth

Inhale through the nose for 4 counts

Hold your breath for 7 counts

Exhale through the mouth for 8 counts

Repeat

Equal Breathing

Sit in a cross legged position on the floor. If this is not possible a chair will be fine.

Close your eyes.

Do not change your breathing at first just pay attention to your natural breath.

Do this for at least 5 breaths.

Inhale slowly for a count of 4.

Pause at the top of the breath for a count of 1.

Then slowly exhale for a count of 4.

Pause again for a count of 1 before you repeat the exercise.

Continue this breathing pattern for several minutes.

With practice you may increase to a count of 6 or 8.

RelaxYour Muscles - Loosen any tight clothing and try to relax your muscles. Do this by tensing each muscle as much as you can then releasing it.The PMR technique (progressive muscle relaxation) focuses on tensing and releasing muscles by groups. Begin with the muscles in your face and neck as that is where most people carry stress. You can find a guided PMR routine here.

Keep Positive - During my crisis at the weekend it was important to focus on how to fix the situation and not dwell on what terrible things could happen. Although it was important to just be positive and not reckless, the first thing i did was make sure everyone was in a safe place.

Stay Focused - It is important to keep completely focused on the situation and what you can do to resolve it. If there are several things you need to resolve, concentrate on one part at a time to avoid overwhelm. The concentration keeps your mind busy and you will be less likely to panic.

Get Help- If you feel you can't handle something, don't. Call a friend, family member, or in my case a plumber and an electrician. this will take of a huge amount of pressure.

Avoid Stimulants - Caffeine, Alcohol, and nicotine will only heighten your stress and should be avoided until the situation is resolved.

Don’t over analyse - Don’t unnecessarily worry about things you can’t control. Focus on what you can control and what steps you can take to help the situation.

Give Yourself A Pep Talk - Positive self talk can be very helpful in a stressful situation. Tell yourself that you are brave , you are not scared and can deal with the situation. Reinforcing this will help keep you calm.

Make A Joke - Now I know this one sounds a bit ridiculous but having a sense of humour about your situation is actually a very good coping mechanism. If you laugh you will release hormones that calm you down and allow you to be in control.

In case you were wondering, the house didn't explode but we were without electricity and hot water for a few days. Which is the best we could have hoped for really, and I was the very definition of calm throughout.

Do you have any techniques you use to keep calm in times of stress? I would love to hear them.

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